Surprisingly Healthy International Salads & Side Dishes

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For Labor Day Through Thanksgiving Dinner

How many salads do you know that can be eaten hot or cold and are delicious in any season? Try these Internationally-colorful and healthy salads that can be quickly transformed into casseroles, or warm side dishes for fall.


Ole` Fiesta Salad or Mexican Shepherd-Pie Casserole

1 – 15 oz. Canned Cut Corn (NOT creamed variety), drained

1 – 15 oz. Canned Black Beans or Red Kidney Beans, drained

1 – 15 oz. Canned Cut Green Beans, drained

1 – 4 oz. Canned Chopped Green Chilies (mild flavor)

1 Bunch Cilantro (rinsed), leafs only

½ Red Onion, finely chopped

½ Cup Grated Mexican Cheeses-Blend, (add on top), optional

Combine all the above ingredients and toss in a large mixing bowl.

-For Ole` Fiesta salad service place combined ingredients onto a bed of lettuce or over a bowl containing a bag of mixed salad greens, no need to toss further. Use your favorite salad dressing or pick one of mine in the article “All-Natural Low-Calorie Salad Dressings”. Add grated cheese on top (optional). You could also add flaked, cold salmon or shrimp, if you like.

-For casserole or warm side-dish place Fiesta combination into a casserole dish (with a lid) or a glass baking pan (with foil for a lid), adding just a little of the drained juices from the above cans (½ cup). Evenly distribute grated cheese on top (optional) and bake for 30 minutes in a 350 degree oven, or one to two minutes in a microwave. You can also add chicken, or turkey pieces, or even add a crust of packaged and cooked-ahead mashed potatoes for a quick Mexican Shepherd-Pie.


Garbanzo Bean, Feta Cheese Salad or Greek-Italian Creole Casserole

1 – 7 oz. Jar of Marinated Artichoke Hearts, include oil – do NOT drain

2 – 15 oz. Cans of Garbanzo Beans (drained)

1 – 8 oz. Basket of Cherry or Grape Tomatoes, rinsed

1 – 6 oz. Container Feta Cheese (any variety), crumbled

1 Bunch Italian (or regular) Parsley, rinsed (leafs only)

1 Bunch Green Onions, rinsed and chopped

Combine all the above ingredients and toss in a large mixing bowl.

– For Garbanzo Bean, Feta Cheese Salad pour combined ingredients over a bed of lettuce, or over cooked, and cooled rainbow pasta noodles.

– For Greek-Italian Creole Casserole, in a frying pan saute` the combined ingredients in 1 Tablespoon Olive Oil, until golden-colored, or warm in a baking dish (no lid) for 15 minutes in a 350 degree oven. Serve spooned over Lavish bread, pre-made pizza crust, or any other flat bread. Or serve over cooked chicken breast, other cuts of cooked meat, over cooked whole grain pasta or rice!

Now you have ten (or more) potential ways to make healthy salads and side dishes for fall, from two basic recipes. Wait until you taste them! Be creative and come up with your own ways of serving these high protein International salads and side-dish casseroles.